Happy Sunday : Week Ahead!

Sunday is easily my favorite day. Saturdays are filled with teaching, errands, chores, and friend commitments. But Sunday is the day where I find the most time for myself.

After taking Spinning and CXWorx this morning (hey, instructors should keep taking class, too!), I dashed over to my local Lush on Armitage to pick up some lotion. BUT THEY WERE CLOSED! :( Sad face. Lush on Armitage is closed up for some remodeling, and it doesn't like like they'll be back until March. I'll have to make a stop at one of the downtown locations, I suppose....

A little perusing at some great consignment stores in the area, and then home to bake. And now I'm deciding what to do next: taxes or Spinning continuing education...

Both are obvious obligations. Neither sounds fun right now. So maybe I'll procrastinate. A new issue of Bon Appetit made it into my mail box the other day. Don't you just get so excited over a new magazine?! It's the happiest day ever! And I still have my Anthology magazine to get at, PLUS I've got Anna Quindlen's Every Last One winking at me. If you haven't yet, add this one to your reading list!

Looking ahead this week:

Menu:
Monday - Turkey and Pesto Paninis, simple and delish.
Tuesday - Hoisin glazed salmon burgers...I'm a little skeptical about this dish, but we'll see...
Wednesday - Moroccan Chicken with Kale
Thursday - Work Dinner
Friday - TBD
Saturday - TBD
Sunday - TBD

Workouts:
Monday - Teach Spinning 6AM
Tuesday - Teach Body Pump/CXWorx in evening
Wednesday - Yoga @ 7PM - I need to do yoga more regularly, I need to STRETCH!
Thursday - Possible Day Off
Friday - Teach Spinning
Saturday - Teach Body Pump
Sunday - TBD

Have a relaxing Sunday evening!

Ballet Buns! (And abs and arms)

Yesterday, the athletic club I teach at offered a free training for "Ballet Burn," a new class we're bringing to our schedule that incorporates basic ballet moves with weights, equipment, and weight-bearing exercises.


I'm so excited!

I haven't practiced ballet in several years, but quickly the plies, tondus, and changements quickly came back to me.


Ballet Burn finds its origins in the New York City Ballet Workout, with the addition of light hand-held weights and any other fun equipment you can dream up, as long as the exercises are based on basic ballet positions and moves. It's NOT meant to be a ballet class. It's a FITNESS class :) Think 32 releves, hitting the calves, glutes, quads, even the arms and shoulders with all that port de bras.

Here's a great video to give a good idea of "Ballet Burn":

The great thing about possibly teaching this new ballet burn class for the instructor is that it really encourages creativity, modifying known exercises to incorporate the grace and fluidity of ballet, and creating combinations of plies, tondus, bat mas, etc. to challenge balance and strength. It's a much softer, almost pilates-like counterpart to the high-intensity Spinning and BodyPump classes that I'm used to teaching.

Does your gym have any ballet-inspired fitness classes? If so, do your instructors use any great combinations or exercises that you love? I need some inspiration in creating my first Ballet Burn class!

1/13/13 Week in Workouts and Food!

I've been a bit sick this past week. Don't you hate being sick? It totally limits productivity, rearranging prioritites to accomplish the few things I can while I'm sick.

I'm usually a stickler about not working out while I'm sick. The gym doesn't need my germs, and the fastest way for me to get better is to tax my body as little as possible. So I skipped workouts on Thursday, and probably today, too. Going to sit around and read some magazines and cookbooks - woe is me!

Depending on how I feel, I probably won't fit in any extra workouts outside of what I'm teaching this week, so here it is, my week in workouts:

Sunday : OFF

Monday : Teach 6AM Spin

Tuesday : Teach BodyPump Express and CXWORX in evening

Wednesday : OFF - will go to yoga if this cold has cleared up!

Thursday : OFF

Friday: Teach 6PM Spin

Saturday: Teach Body Pump


I'm loving getting back to cooking, and can't wait to cook my way through another big group of recipes:

Sunday: Peppered Flank Steak

Monday: Tomato Soup with Parmesan and Croutons - Super easy, and soup is perfect for when you're sick!

Tuesday: Leftovers/Something Quick

Wednesday: Roasted Chicken and beets

Thursday: Chopped winter salad with squash, apple, and feta

Friday:  TBD

Saturday: TBD

Big Celebration for Little Victories!

I like to think that I eat healthy, but the reality is that I eat A LOT more sweets and sugars and indulgent foods than I'd like to admit, probably more than I'm even aware of. "I'll eat whatever I want until I turn 30 and it all sticks to my hips..." Sounds fair, right? I'm lucky to be a 24-year-old with a speedy metabolism, but that doesn't mean eating that stuff is healthy. As a group fitness instructor, I believe I'm a good role model when it comes to working out - I can push hard, but I know when too much is too much - but the nutrition thing? Not so much.

As 4PM rolled around yesterday, I found myself craving a cupcake from the bakery around the corner. I wasn't hungry, I wasn't necessarily bored. I just wanted it. It was hard, but I said no. I chatted with a co-worker, and I got a cup of coffee. And before I knew it, 6pm came by and I was on my way to yoga.

It doesn't sound like much, but I really think this is the first time I've practiced self-restraint in years. I usually give myself whatever I want. But now that I'm growing up, I need to shift those priorities around. That $4 cupcake wouldn't have helped my health goals. Nor would it have helped my bank account.

So I got to thinking, if I eat 3 cupcakes per week from the bakery around the corner, which has happened many times, that's $12 per week. That could buy me a new nail polish, with room for a latte. That's a lot of nail polish. And a lot of cupcakes. And I think I'd rather have the nail polish.

I was also tempted to skip yoga yesterday and just lounge around. But I dragged my butt there, and am so grateful for that 90 minute stretch session. It was exactly what my body needed.

Cheers to celebrating the small victories that will add up to big success! And when your body gets that craving, or wants to skip a workout, tell it to "Shut up and rub some dirt in it." We can't always let our selves have everything we want.

Weekly Spin Playlist

Because of the holidays, my Monday AM Spinning class was cancelled. This was the first week back to my regular schedule, and it felt so good to wake up at 5AM for Spinning...wait...ugh. 

Choosing a time to work out during the day has always been a big personal struggle for me. If I work out in the morning, I get to come home right after work, have dinner by 7:30-ish, and have the rest of the night to relax. But if I try to work out in the morning, I always run the risk of hitting snooze 5 times. And I drag my feet getting ready, so by the time I make it to the gym, I only have a quick 30 minutes to work out before it's time to hit the showers. 

If I work out in the evening, right after work, I usually get a better workout. Plus there's a larger class selection later in the evening. But then I don't eat dinner until closer to 8:30 or 9 and after I eat, all I want to do is hit the sack. 

At the end of the day, I get a better and longer workout in the evening, so that's usually what I stick to.What's your favorite time to work out?

And on that note, here's your weekly Spin Playlist. Have fun!

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Duration	Movement	Intensity	Technique/Notes	Song	Artist
4:38	Seated flat	65%	Warm-up. Take it easy. Get warm, you’ll need to get moving to finish this class	Run	Jamie Knight
4:04	Seated flat/Standing flat		2 minutes seated, 2 standing	I Don’t Wanna Be in Love	Good Charlotte
4:06	Standing climb/seated climb		30-second recovery. 2 minutes standing flat, 2 minutes seated flat	Save the Day	Train
3:48	Seated flat		30 second recovery, followed by 3 minutes seated flat.	Firework	Katy Perry
3:18	Standing flat		3 minutes standing flat	Flathead	The Fratellis
5:13	Jumps		Straight into jumps, with short breaks in between sets of 32	Ravers in the UK	BP
3:22	Standing hill		30-second recovery, then right into a standing hill. Crank on the resistance	We Used to Be Friends	Dandy Warhols
4:40	Seated hill		20-second recovery, then back up hill	Dani California	Red Hot Chili Peppers
2:17	Seated flat		Quick little “sprint” at 80%	Little of Your Time	Maroon 5
3:26	Standing hill		And back up hill, some rolling hills here	Maybe	Sick Puppies
3:21	Your choice	Your choice	Your choice. Last song. Make it count	Rude Boy	Rihanna
4:40	CD	CD	Cool Down	Pinch Me	Barenaked Ladies
3:30	CD	CD	Cool Down	Billionaire	Travis McCoy

1/7/13 - Week in Workouts and Food!

This week, I need to keep up with my workouts, but I'm hoping to fit in a yoga class to get some stretching in. Getting back to regular workouts means that my muscles are tightening up like crazy. Last week, some work craziness threw me off of my planned workouts, but I brought my workout gear to the office and was able to sneak in some short runs during lunchtime in our building's small gym.

Here's the plan:

Monday: Teach 6AM Spinning

Tuesday: Teach 6:45PM Body Pump Express/CXWorx

Wednesday: 7:00PM Yoga

Thursday: Boxing / I may take Thursday off, depending on how I'm feeling later in the week. I try not to work out everyday, but when you teach 4 days a week and really want to get in your own workouts, it can be tough.

Friday: Teach 6PM Spinning

Saturday: Teach 3PM BodyPump

Sunday:  Run Outside / Day Off - If I go to boxing on Thursday, I probably won't work out on Sunday.


Because of traveling and baking for the holidays, my kitchen hasn't been seeing much dinnertime action. This week needs to see a resurgence of meals, and I'm trying to sneak in a few vegeterian nights. Tonight I picked up a rotisserie chicken and made this brussels sprouts side dish with onion, apple, and bacon.

And for the rest of the week:

Monday: Portobello and Zucchini Tacos

Tuesday: Pizza - boyfriend and I both have late nights

Wednesday: Peppered Flank Steak and Salsa

Thursday: Asparagus and Lemon Risoto



The rest of the week is a bit TBD, as some work craziness might come up.

Weekly Spin Playlist

I teach Spinning twice per week (Mondays 6AM and Fridays 6PM) so I thought I'd share a playlist each week that you can try out on your own, or come up with some ideas for a few great workout songs to keep you motivated!


1. Alejandro (Skrillex Club Mix) by Lady Gaga - 6:18 - nice long warm up, take your time, gradually build speed and resistance. Stay in the saddle, on a flat road. Come out of the saddle if you want a little stretch.

2. Come On Eileen by Save Ferris - 4:09 - This one's about speed. So pick up the pace. Increase speed to a strong run, about 80% of your maximum speed and hold for at least 45 seconds. Recover in second, to keep the heart rate up. Repeat.

3. On My Way by Billy Boy On Poison - 2:44 - Here's where we'll transition from a flat road to a strong hill. Add resistance every minute or so. When you first hit that hill, come out of the saddle, try to keep your speed up through the resistance. Continue to add resistance until the legs start to slow down.

4. Golden Age by Asteroid Galaxy Tour  - 3:50 - Add on a little more resistance and settle into the saddle.

5. Gone Remix - 5:32 - Take 1 or 2 minutes to recover, then start slow jumps.

6. Henrietta by The Fratellis - 3:32 - Continue Jumps. Jump for 30 seconds, then take a 30 second brake, and repeat.

7. I Walked In by Broughman - 4:22 - Add on that resistance and start into our second and last hill

8. Boulevard of Broken Dreams Remix by Greenday - 4:34 - Your choice, hill in the saddle, or come out to 3rd.

9. Bombs over Bagdad by Outkast - 5:06 - Three sprints, 15 - 20 seconds each, with a minute recovery in between.

10. Get Lifted by Tiesto - 5:21 - Your choice, finish out with a run, jump sequence, or hill. Whatever you're feeling today!

11. Bleeding Love / You Live, You Learn - About 8 minutes of cool down, resistance off. Keep the pedals moving for a minute or two to let heart rate come down slowly. Don't forget to stretch!


*Does your Spinning instructor have a sequence or song that just rocks your class? Let me know, I'm always looking for new suggestions to keep it fresh!

Thanks!

Let's Talk Reality

Every Tuesday night I teach BodyPump Express (30 min. bodypump class) and CXWorx (a 30 minute core strengthening class). Both classes are AMAZING and created by Les Mills. If you know you need to add some weight training to your workout routine but are totally clueless when it comes to those crazy machines and can't motivate yourself to pick up more than a 3lbs weight, BodyPump is the class for you! It's a pre-choreographed resistance training class based on a barbell, and it's the BEST way to ensure that you're working all those muscles that matter - quads, glutes, biceps, triceps, even the often forgotten chest and back muscles.

CXWorx is a somewhat new exercise program and it rocks you to the core - literally! It's a half hour focusing on your abs, obliques, hip flexors, back muscles, and glutes - all the muscles that really make up your core and help you stand up tall. If your gym offers this class, drop everything and go now. Not only will it give you awesome ab definition, but it can even build up the strength that will help fix lower back pain.

But on to the important stuff...

Tuesday night after class is devoted to catching up with my BFF, Tivo. What was on tonight:
1. Semi-Finale of The Voice
2. Finale of Abby's Ultimate Dance Competition

 As someone who works in the television industry, I appreciate the purpose of each of these shows. But as a viewer...

Serious watcher

OMG Team Terry! There's such a place for a real classic rocker to come back into the limelight. I'm also a fan of Cassidy Pope, I can see her being a real pop star. And Nicholas, well you can't help but smile when you hear a sharp "hey naw!" And I love his long red hair. Big sigh of relief that Trevin Hunt was the one to head home. Thank gawd! Don't hate, he's a GREAT singer, phenomenal natural talent as we all can see. But he's SO boring. His voice is dynamic, but that's about it. I don't want to watch him stand on stage and sing. I want to see a performance. Something he didn't really give.
I know I'll be happy with whoever wins The Voice now, though I secretly was rooting for Dez the whole time. This world could use another Backstreet Boy.

Ellie loves Abby Lee too!

All I have to say about Abby's Ultimate Dance Competion (I'm watching on TiVo as we speak) is ASIA BETTER NOT WIN. Or else I'm boycotting Lifetime. I've got a strong suspicion that those network execs are weighing in on that show to keep the little fireball around. But I don't like her. I don't like her dancing, she's so obviously not up to par with ANY of the other girls on the series. And I don't like the little person that I see. A six-year-old who isn't afraid to say she's going to hurt everyone if she doesn't win, who says she's going to win the show and rename it "Asia's Ultimate Dance Competition," COME ON. Mother needs to do some damage control ASAP before that toddler grows up into a mean girl. Go Madison and Brianna. Both seem like such sweet girls. I'll be happy for either.

I really would hate to boycott Lifetime. Fingers are crossed.

What's your favorite competition show and why?